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- Thread starter Dwayne123
- Start date
KIAN
New member
Dwayne123 said:
A few questions for you:
What is your height?
What is your current caloric intake?
What exercise(s) are you performing specifically for abdominals?
How long have you been training your abs?
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KP--Fitness Basics
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I would also like to know more about my abs. I think I have a body fat mass of about 10%. I can see my abs quite well, but would like to rip my body up alot more so that I can see them even further. I have been working on and off on my abs for about 7 years, but recently I have been working on the every day to every other day just to try and cut them up.
I have only been doing about 100 - 200 situps a day though. Should I also be doing other things aswell to make them show alot quicker, without loosing any of my body weight.
I currently weight 198 pounds, which I am still trying to increase so that it is about 220 pounds.
I have only been doing about 100 - 200 situps a day though. Should I also be doing other things aswell to make them show alot quicker, without loosing any of my body weight.
I currently weight 198 pounds, which I am still trying to increase so that it is about 220 pounds.
KIAN
New member
john825 said:
First thing you need to do is decide what you want to do. Do you want to bulk up or do you want to cut? You cannot do both. If you want to bulk up to a set weight and then cut down to define your muscles and show a 'six pack' then say good buy to your abs for awhile.
Restrict your level of cardio to just warming up your muscle groups prior to working out. Train a minimum of 3x per week using a variety of exercises to ensure that you are providing a full and complete workout to the various muscles. Your diet is important so try to keep it as clean as possible as you bulk. This will make it easier later on when you cut. You will also need to monitor your BFP (body fat percetage) as you progress to ensure that it doesn't get out of control. If your target weight is going to be 220, then you will need to bulk to a weight higher than this, keeping in mind that this figure will be determined by your BFP at the time.
Then you can start a cutting program. Reintroduce cardiovascular activity at high intensity (3x per week minimum), first thing in the morning when you wake up for 30-60 minutes followed by a healthy breakfast. Maintain a high protein intake and continue to lift heavy during this time to help maintain the mass which you have added. Reduce your carb intake and slowly reduce your fat intake to under 40 grams per day. It may be necessary to slightly raise your fat intake to make up for the shortfall with the reduction of your carb intake.
For both the bulking and cutting portions of your program, it is important to know your BMR (basic metabolic rate) so that you can determine your daily caloric requirements.
Adult Male:
- BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult Female:
- BMR = 665 + (4.3 x body weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
Your BMR is a set value of how many calories your body requires to function at a resting position. You will use this value to determine how many calories you are going to need on a daily basis to achieve your goal.
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
As for exercises which will help you develop your abdominls, try the following:
Sit Ups are the one of the best exercises for upper and middle abdominal muscles. Position your feet under a secure object with your knees bent and your back flat against the floor. Position your hands at the sides of your head. Do not put your hands behind you head or neck as this may lead to injury. Raise your body all the way up until your chest nearly touches your knees. At the uppermost position of the movement, you will want to contract your abdominal muscles and hold. Lower yourself back town to the starting position and repeat.
Crunches work your upper and middle abs. Lay on your back with your legs elevated and supported on a flat bench with your knees at a 90 degree angle. Keep your back and hips in contact with the floor throughout the movement. Position your hands at the sides of your head or across your chest or outstretched over your head. Do not place them behind your neck. Raise just your shoulders up off the floor (about 4 inches) and contract your abs. Lower yourself back down to the starting position. Complete the movement in an Up 1,2 ... Hold & Contract 1,2 ... Down 1,2 motion.
Leg Raises work the lower portion of your abdominals. Lie on your back with legs straight. Inhale and then press the small of your back to the floor. Exhale as you raise your legs until they point straight up and then lower them while still exhaling. In lying leg raises you must keep your lower back pressed to the floor throughout the movement. You can use ankle weights to increase the resistance as you get stronger.
Side Crunches work the obliques. Lay on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Position your hands at the sides of your head, raise yourself up, and bring your right elbow and shoulder across your body to your left knee. Try to get your shoulder as close as you can to your knee. Lower yourself back down to the starting position and repeat. Then after you have worked your right side, switch to the left. This time bring your left elbow and shoulder up and across your body to the right knee.
Pull Overs strengthen your abs and obliques. Position your shoulders on the leading edge of a flat bench and your feet, at shoulder width, firmly on the floor. Keep your hips lower than your shoulders throughout the movement. Take a dumbbell and hold it up and over your head with your hands flat against the plate. Inhale deeply and lower the weight down and behind your head. Go as low as you can and feel the full stretch. Raise the weight back up to the starting position and repeat.
Incline/Decline Sit Ups Use the technique as described above but perform it on an incline or decline bench.
Just make sure you decide whether it is a bulking routine or a cutting routine you wish to follow before you spend any more time training.
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KP--Fitness Basics
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